* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

Pre Class:

1) Run:

2 sets of 5 x 500m. 5 minutes rest between sets.

Workout structure…

1st 500m – 250m Fast + 250m Moderate – 60 seconds Rest

2nd 500m – 200m Fast + 300m Moderate – 60 seconds Rest

3rd 500m – 150m Fast + 350m Moderate – 60 seconds Rest

4th 500m – 100m Fast + 400m Moderate – 60 seconds Rest

5th 500m – 50m Fast + 450m Moderate – 60 seconds Rest

Fast should be faster than your PR/Goal Mile pace. Workout courtesy of Chris Hinshaw.

2) Snatch + Hang Snatch: 7 sets

Warm-up as needed. Establish a Max Complex for the day. Your other 6 workings sets should be at 80%> of the day’s Max. Rest 2-3 minutes between sets. All reps full Squat

3) Clean + Hang Clean + Jerk: 5 sets

Warm-up as needed. Establish a Max Complex for the day. Your other 4 working sets should be at 80%? of the day’s Max. Rest 2-3 minutes between sets. All reps full Squat.

WOD:

4) Front Squat:

@ 0:00 – 10 Reps

@ 3:00 – 10 Reps

@ 6:00 – 5 Reps

@ 8:00 – 5 Reps

@ 10:00 – 5 Reps

Warm-up as needed. Start around 60% of your 1RM and climb as deemed fit. Reference 8/26/16 for loading.

5) Front Rack Box Step-ups:

@ 12:00 – 5 reps/side

@ 14:00 – 5 Reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/side

This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other.

6) “Open 15.1” – 9 minute AMRAP:

15 Toes-to-bar

10 Deadlifts 115/75

5 Power Snatch 115/75

Extra Work:

7) Dog Sled Push: 6 x 50m

Rest 90-120 seconds between sets. Heaviest you can push Unbroken.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE